UNCG Rugby Workout, 12/18/10

This is the first Saturday workout. Get it in early, don’t leave it to the last minute.

Warmup: 3 Rounds of {10m Walking Lunge, 10m Skips, 10m High Knees, 10m Butt kickers, 10m Side Lunges R, 10m Side Lunges L}

Strength: 5 sets of 5 BB Shoulder Press. The bar starts in the rack position touching your shoulders, then without moving your knees drive the bar to a full lockout position with the bar finishing over shoulders, hips and ankles.

Metabolic Conditioning: 5 Rounds of {10 45# Plate Thrusters, 10 Burpees, 100m Shuttle (5m, 10m, 15m, 20m)}

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6 thoughts on “UNCG Rugby Workout, 12/18/10

  1. shoulder press, 65, 75,75,85,95, i had someone assist me on the final reps

    metabolic, i did squats without the weight, and the burpees. Also did the shuttle run, a little slower than what i wanted. Ankle is getting there, should be fine by monday

    1. Use less weight & go up in smaller increments…add 1.25 or 2.5 plates instead of 5s. The goal is to do a weight that you can do. It is alright to not complete a set, so try to do it without the spot.

  2. press- 135 135 145 150 160

    i lost my card with my work out on it so i couldnt remember what the conditioning was supposed to be so i did 3 tabatas. with medicine ball throws, burpees, and scissor kicks.

    i will be in ohio till the 24th and am looking forward to getting back to crossfit to really pick up my conditioning before season starts.

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